HANDS-OVER-HEAD ABS POSE

Place your hands behind your head, extending one leg and flexing down on your abs.

Squeeze down on your quads to show striations, or push your foot against the floor.

Keep your upraised arms in close to your head.

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MOST MUSCULAR POSE — HANDS ON HIPS

There are three options when the judge calls for the Most Muscular pose.

The first is the hands on hips most muscular pose.

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MOST MUSCULAR POSE — HANDS CLASPED

The second posing option is the hands clasped Most Muscular.

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MOST MUSCULAR POSE — CRAB

The third Most Muscular option is the crab.

Experiment to see which one best showcases your physique.

Optional Poses

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SIDE SERRATUS POSE

The judges may ask for this pose, which displays the intercostals and obliques.

Turn to your favorite side, as if doing a side chest or side triceps; spike your calf in the middle of your foot; and place the arm closest to the judges behind your head, with your farthest arm mimicking a side chest.

Flex down on your obliques.

Be sure to keep your glutes and hamstring tight.

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CALF RAISE POSE

Turn and face the rear of the stage, and slowly flex up and down to showcase your calves.

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